Garbanzo-Tomato Curry

Notes: If you prefer a very mild curry, reduce or omit the cayenne.

Yield: Makes 4 servings

Ingredients

• 1  onion (8 oz.), peeled and chopped
• 1  tablespoon  minced fresh ginger
• 2  cloves garlic, peeled and minced
• 1  tablespoon  vegetable oil
• 1  tablespoon  curry powder
• 1  teaspoon  cumin seeds
• 1/2  teaspoon  mustard seeds
• 1/4  teaspoon  cayenne (see notes)
• 2  cans (15 1/2 oz. each) garbanzos, rinsed and drained
• 1  can (14 1/2 oz.) diced tomatoes
• Salt
• About 1 cup plain nonfat yogurt

Preparation

1. In a 10- to 12-inch frying pan over medium-high heat, stir onion, ginger, and garlic in oil until onion just begins to brown, 5 to 8 minutes. Add curry powder, cumin seeds, mustard seeds, and cayenne and stir until fragrant, about 30 seconds.

2. Add garbanzos and tomatoes (including juice). Bring to a boil, reduce heat, and simmer uncovered, stirring occasionally, to blend flavors, about 5 minutes. If mixture is thicker than desired, stir in a little water to thin. Add salt to taste. Spoon into serving dishes.

3. Serve with yogurt on the side.

Nutritional Information

Calories:

264 (26% from fat)

Protein:

13g

Fat:

7.7g (sat 0.7)

Carbohydrate:

37g

Fiber:

8.2g

Sodium:

457mg

Cholesterol:

1.1mg